CrossFit Cape Cod Friday June 5th

*For these, start at a moderate load and increase the weight each round. Once you fail in the push press, you will eliminate that movement and continue climbing up the ladder with 1x push jerk + 1x split jerk. Once you fail in the push jerk, continue climbing up the ladder with 1x split jerk. Once you miss in the split jerk, you are done. Start around 70% of your push jerk and add from there. Keep Rest Brief.

Advanced Training

15 Handstand Push Ups

10 Muscle Ups

12 Handstand Push Ups

8 Muscle Ups

9 Handstand Push Ups

6 Muscle Ups

6 Handstand Push Ups

4 Muscle Ups

3 Handstand Push Ups

2 Muscle Ups

If You Are Excellent At One Or Both Movement Use A Weightvest Or Do Them Strict.